Lower back arching/cant keep it flat while doing core work?

Bellchick91
Bellchick91 Posts: 148 Member
edited November 2024 in Fitness and Exercise
Hey

So I've been trying so hard to keep my back flat against the ground while doing crunches, sit ups etc but I just cant seem to stop my back from arching! I am a newbie, so I know I have to develop my core quite a bit, but to do that - I need a flat back! I have to keep restarting each set of crunches/sit ups to correct my form. This just discourages me that maybe Im doing something wrong, and I've wasted my time doing the exercises!

Has anybody any advice on how to keep your back flat? Or, is there a way to prevent an arching back for a beginner that will help me eventually not to arch my back?

Thanks!

Replies

  • kuranda10
    kuranda10 Posts: 593 Member
    which core exercises are you trying to do?

    I would suggest going to a pilates or a yoga class so the instructor can give you tips and make slight adjustments to help you out.

    Is your back ok? My back likes to arch up because I have slight scoliosis. I keep my knees slightly bent until my muscles get stronger.
  • emdeesea
    emdeesea Posts: 1,823 Member
    I would suggest doing planks instead of crunches or situps. They're so much better for your back and engage much more than just your core.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    You mentioned in your other thread that you do deadlifts, goblet squats, and pushups..therefore the need to do additional core exercises is minimal.
  • sarahrbraun
    sarahrbraun Posts: 2,261 Member
    Try laying on a stability ball to do your crunches.
  • SweatLikeDog
    SweatLikeDog Posts: 325 Member
    Perhaps your buttocks protrude a bit. Crunches are overrated. Planks are better.
  • Bellchick91
    Bellchick91 Posts: 148 Member
    Cherimoose wrote: »
    You mentioned in your other thread that you do deadlifts, goblet squats, and pushups..therefore the need to do additional core exercises is minimal.

    No no - I said I would try them! I can't even do a push up yet - low upper body strength. Im working on plank variations now and Im meeting my PT this week. I also just bought a stability ball! Trying to work on balance and agility at the moment.

    Also, I agree - crunches are overrated. I do them as I was told to! Im liking russian twists lately.

    Thanks for all of your help and comments!
  • Jules9172
    Jules9172 Posts: 1 Member
    Cherimoose wrote: »
    You mentioned in your other thread that you do deadlifts, goblet squats, and pushups..therefore the need to do additional core exercises is minimal.

  • retirehappy
    retirehappy Posts: 3,441 Member
    Try these instead of crunches. Dr. McGill is a Canadian professor who has worked with back issues for years. Put the name of the exercises into youtube.com's search and you will find great videos on how to do the exercises.

    http://www.livestrong.com/article/392341-stuart-mcgills-big-three-back-exercises/

    I also agree that going to a good yoga or pilates instructor would help.

    Back pain sucks, take good care of your back.
  • meritage4
    meritage4 Posts: 1,441 Member
    Lie on a large bath towel. Place hands up by ears and grab handfuls of towel. Do a sit up. (legs bent feet flat on the floor) Towel will help keep back in proper position.
  • gmallan
    gmallan Posts: 2,099 Member
    Crunches are a horrible exercise. Try some dead bugs, planks, palof presses and rollouts
  • Bellchick91
    Bellchick91 Posts: 148 Member
    Thank you everybody! I've copied and pasted all of your comments into a word doc to bring to my PT tomorrow!!
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